Let's start with the simplest diet, using fat to fight fat. There are only three moves.

① Eat less food and fat.

People eat three kinds of fat: saturated fat, polyunsaturated fat and monounsaturated fat. These names are too technical to remember. You only need to know that saturated fats such as animal fat, coconut oil and palm oil should be reduced. It's not that I don't eat, just a little.

② Eat less pork and increase meat with lower fat content.

Pork, which is common in Chinese food, is high in fat. If you want to change your fattening physique, you must control the consumption of pork. You can switch to meat with low fat content such as fish and chicken, so you can eat less fat, that is, eat less red meat and more white meat.

③ Eat more fruits and vegetables.

As the old saying goes, you should eat more fruits and vegetables, but fruits and vegetables are rich in dietary fiber, which is really beneficial to the human body and can effectively prevent fat saturation. But if you eat vegetables regularly, you should supplement some foods with high zinc content, such as beans, dairy products and seafood. At the same time, it should be noted that you can't just eat fruit for convenience. Fruit can't completely replace the high fiber of vegetables, and vegetables are not rich in vitamins.

2 Reduce the absorption of fat

① Choose to eat low-fat dairy products. For example: skim milk or milk containing 1% fat. Low-fat cheese, yogurt and skim ice cream. In this way, even if you can't control the idea of eating dessert, you can relatively reduce the intake of fat.

The best way to cook or steam food is to make it nutritious and healthy.

Peeling before eating chickens and ducks: cut off the fat that can be seen on the surface.

Try not to eat or eat less sausages with high fat content. Such as sausages, bacon and hot dogs.

⑤ Buy skim butter, mayonnaise, cream cheese and salad dressing.

6. Try seasoning with herbs, spices, lemon juice, mustard or vinegar: it can effectively reduce the absorption of fat in food.

⑦ Use low-fat burritos, fresh fruits and frozen yogurt as fast food instead of fried food and biscuits.

Exercise is the way to never change its primitive religion.

① Systemic aerobic exercise is essential: Although aerobic exercise such as running, skipping and swimming can reduce the whole body fat, it may have some effect on this local intractable fat, but aerobic exercise is the cornerstone to reduce the intractable fat. Opening your body with simple aerobic exercise, such as rising temperature and increasing heart rate, will be very helpful to eliminate diehard loyalty.

2 High-intensity interval training is also a good choice: HIIT, crazy and other sports are good choices, just choose according to your own preferences.

③ Local training: You can take some abdominal muscle training movements for the waist and abdomen, and do some skinny leg movements such as squat and hip bridge for the legs and buttocks.

In particular, don't think that you can eat a big meal unscrupulously after exercise. After exercise, you may wish to add a cup of milkshake or yogurt rich in protein and carbohydrates, which can supplement the nutrients needed by muscles after exercise. After exercise, vigorous metabolism can accelerate the burning of excess calories and help reduce stubborn fat.

4 rub to eliminate stubborn fat

Maybe you don't like sports in cold weather. It doesn't matter. Simple massage and kneading can also achieve a certain fat-reducing effect. The specific massage methods are as follows: Before massage, it is best to take a warm bath and apply some water or moisturizer on your body to reduce friction and avoid skin damage.

① massage. Touch the skin with two palms, massage from ankle to thigh, then continue upward, massage the abdomen with one hand, massage the left side first, then massage the right side.

② Kneading method. Grasp the muscles with your thumb and four other fingers and knead them like dough. Knead from ankle to hip and waist. It can be done alternately from left to right or with both hands at the same time. Finally, rub your abdomen with your hands.

3 racket style. Fingers together, the back of the hand slightly arched, making the palm concave. Use a little force appropriately and beat the whole body rhythmically. The order is also bottom-up. Don't pat yourself with your palm. When slapping with the concave palm, a cavity is formed when the palm is in contact with the skin, making a "snapping" sound, which can not only increase the vibration, but also feel no pain. Flapping can make muscles firm and skin elastic.

Whether massage, kneading or patting can stimulate nerve endings, promote blood circulation and dissolve stubborn fat. When massaging, kneading and flapping, you should pay attention to it moderately, and don't use too much force, so as not to rupture the subcutaneous microvessels or scratch the skin surface.